Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Strength
Superset (Checkmark)
Every 3 Minutes on the Minute x 5 rounds
5 bench press
5 weighted dips
Increase loading across as many sets as possible.
Perform dips on rings or straight bars.
Aim for 1 minute or less of work, leaving 2 minutes or more of rest (and time to increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
4-way sled push
20 lateral box step over
20 weighted sit ups
20 deadlifts
L1: 95/65; 1 45# plate
L2: 135/95; 3/2 45# plates
L3: 185/125; 4/3 45# plates